The Hunger for Success: The Solution's Offseason

[The Solution]

Yeah buddy! Killin it with dat dere bf%!

Fatter day by day!!!!

[The Solution]

Results from a DEXA Scan:

11% Bodyfat for being 23 Pounds above stage weight: (176)












etc...

Bump

[IK9]

11% at 176# at 5' 7"... That's legit! Good work, yo.

[NaturalPursuit]

Bro!!! 11% at that much over stage weight!?!??! FTW!!!!! Seriously a great accomplishment bro!!!! Hope you have a great weekend!

[Bnizzle163]

Dude, you're so fat!!! Not srs.

[IrishPilot]

Mirin. Kudos to you on the hard work post-comp thus far Bob.

[The Solution]

11% at 176# at 5' 7"... That's legit! Good work, yo.

Could be better bro. LOTS Of hard work to be done..

Bro!!! 11% at that much over stage weight!?!??! FTW!!!!! Seriously a great accomplishment bro!!!! Hope you have a great weekend!

says the guy about 214 in the 5'7 frame himself.. 100% Jelly.

Just working bro!. Almost was late for my first time ever at my job. woke up late today!

Dude, you're so fat!!! Not srs.

Wait till we get you to 175

Mirin. Kudos to you on the hard work post-comp thus far Bob.

Appreciate it guys. Just working hard and trying to be BETTER everyday.

[usawinston]

11% at 176# at 5' 7"... That's legit! Good work, yo.

Yeah that's very impressive

[wrkoutfrq]

Just goes to show the work that you've been putting in! Road to the middleweights is well underway!

[The Solution]

Yeah that's very impressive

Just goes to show the work that you've been putting in! Road to the middleweights is well underway!

Will have to be close to 200 Lean before starting prep.

LONG to go... not that impressive.

[The Solution]

Inov8 Elite Performance
Mesocycle #5
Week 2 Day 2

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Pec Dec 1:1:1:1
110 x 12 (3 Sets)

Flat Bench Press
225 x 6
235 x 6
245 x 6
250 x 6
255 x 6


Chain Push-Ups 1:1:X:1
BW + 25lb Chains x 20 (3 Sets)

A1: Incline DB Bench Press 1:1:1:1
90's x 8 (4 sets)

A2: DB Hex press 2:1:2:2
65's x 8 (4 Sets)

+5 Pounds

B1: DB Side Lateral Raise 1:1:1:1
30's x 8 (4 Sets)

+1 Set

B2: Neutral Grip DB Shoulder Press X:1:1:0
50's x 8 (4 Sets)

+1 Set

Rope Pressdown 1:2:1:1
150 x 12 (4 Sets)

Post-Workout:

Cellucor Peanut Butter marshmallow Sweet Potato Brownies:

[Bnizzle163]

Take the damn compliment, Bob!!

Oh, and give me that plate of SP brownies .

[TakedaShingen]

Never satisfied!!! As it should be.

However, there's no denying the tremendous and consistent work that occurs in here. Certainly there's plenty to be done, but that is for all of us.

Keep on the grind, Bob. Madd inspiration.

[jpfaherty]

Strong benching brotha!!

[The Solution]

Peanut Butter Marshmallow Apple Crisp


http://www.youtube.com/watch?v=_wQT7F7KCc0

Recipe

210g Diced Apple
5g Honey
Dash Cinnamon
Dash Splenda
Half Scoop PB Marshmallow Whey
16g PB LEAN (From MyOatmeal.com)
Dash Salt

Topping

20g Oatmeal (I Used MyOatmeal)
Dash of Cinnamon
Dash of Splenda
Dash of Baking Powder
5g of Honey
Dash Salt

Directions

Pre-Heat Oven to 375 Degrees. And Spray a small loaf pan or individual pie dish/ramekin for when baking the final product.

In a medium bowl mix together the apples, honey, dash of Splenda, and spices (dash of Cinnamon + half scoop of the whey + Salt + 16g PB LEAN ((extra PB Flavor))

In another bowl your toppings, which would be the other half scoop of whey, 20g of oatmeal (as a crust), dash of cinnamon, dash of Splenda, touch of salt, touch of baking powder, and another 5g honey to bind everything together.

You will bake for 25-30 Minutes until golden brown, allow to cool for 5-10 minutes or store in fridge overnight for an easy meal/snack! You can also top with Whip Cream or anything of your desire.

Macros

Calories ~ 425
Protein ~ 30g
Carbs ~ 70g
Fat ~ 3g

[The Solution]

Inov8 Elite Performance
Mesocycle #5
Week 2 Day 3

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Barbell Squat 1:1:1:1
275 x 6
285 x 6
295 x 6
315 x 6
320 x 6
330 x 6

+5 Pounds

DB Straight Leg Deadlift 2:2:1:1
100's x 10 (4 Sets)

A1: Lying Leg Curl 1:1:3:3
100 x 8 (4 sets)

+10 Pounds

Chain Walking Lunges
BW + 100 Chains x 12 Steps (4 Sets)

Leg Press 1:1:1:1
4 Plates/Side x 20 (3 Sets)

Seated Calf Raise 1:1:1:2
2 Plates x 15 (4 Sets)

Rope Crunches 1:1:1:2
100 x 15 (4 sets)

Post-Workout:

Chicken Black Bean Mexican Rice Stirfry:

[usawinston]

Inov8 Elite Performance
Mesocycle #5
Week 2 Day 3

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Barbell Squat 1:1:1:1
275 x 6
285 x 6
295 x 6
315 x 6
320 x 6
330 x 6

+5 Pounds

DB Straight Leg Deadlift 2:2:1:1
100's x 10 (4 Sets)

A1: Lying Leg Curl 1:1:3:3
100 x 8 (4 sets)

+10 Pounds

Chain Walking Lunges
BW + 100 Chains x 12 Steps (4 Sets)

Leg Press 1:1:1:1
4 Plates/Side x 20 (3 Sets)

Seated Calf Raise 1:1:1:2
2 Plates x 15 (4 Sets)

Rope Crunches 1:1:1:2
100 x 15 (4 sets)

Post-Workout:

Chicken Black Bean Mexican Rice Stirfry:

[img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null_zpse8d4bf41.jpg[img]

How often do you do sets to failure these days? I'm guessing with high volume like above that failure is not something you typically aim for?

[The Solution]

How often do you do sets to failure these days? I'm guessing with high volume like above that failure is not something you typically aim for?

Depends on the RPE
the last set on the 5x6 or 6x6 sets should be close to failure, after a few sets of heavy squats they will catch up to you

most accessory work is 7-9 RPE

[TakedaShingen]

Dat squat volume!!! Damn right, Chef.

[The Solution]

Cookies and Cream No Bake Cookie Dough Oatmeal Balls


http://www.youtube.com/watch?v=ESeHJLWo9wE

Recipe

80g of Oatmeal (I used MyOatmeal.com Cookie Dough)
25g PB LEAN (I used from MyOatmeal.com) or PB2
20g of Cookie Butter (From Trader Joes) You can use Peanut or Almond Butter
40g of Cellucor Cor Performance Cookies and Cream Whey
10g of Honey
9g of Splenda
Dash of Salt
Maybe 1/8-1/4th cup water to get desired consistency

Directions

To make the balls: Mix everything together in a large bowl until well combined. Scoop 1/8 cup mixture into hands and roll into a ball. Continue until batter is gone. Place protein balls in a Tupperware container and store in the fridge for up to 2 weeks, you can even put them in the freezer. This should be set after about an hour and harden up.
Also -→: This batter can also be made into no bake protein bars. Simply press batter into a 9×9 pan sprayed with cooking spray. Freeze for about 30 minutes, and cut into 8 bars. Wrap each bar individually and store in the fridge or freezer. Take the bar and wrap them into tin foil and push down to a bar form and easy to take on the go.


Macros

For All the Balls:

Calories: ~ 780 Kcals
Protein: ~ 50g
Carbs: ~ 100g
Fat: ~ 20g

[The Solution]

Inov8 Elite Performance
Mesocycle #5
Week 2 Day 4

Tempo Indication (Eccentric, Pause, Concentric, Flex) (x:x:x:x)


Safety Bar Squat 1:1:1:1
225 x 6
235 x 6
255 x 6
265 x 6
275 x 6

+10 Pounds

Lateral Raise (accumulation set) 1:2:1:1 60 sec
70 x 8, 80 x 5, 90 x 5 (4 Sets)

Band Pull Aparts (timed sets) 1:3:1:1
Band x 55 Seconds (3 Sets)

Cable Lateral Raise (timed sets) 1:3:1:1
10 x 55 Seconds (3 Sets)

A1: Incline Cable Skull Crusher 1:2:4:1
105 x 12 (4 Sets)

+5 Pounds

A2: Hammer Strength Dip Machine 3:1:3:1
3 Plates Side x 12 (4 Sets)

B1: Machine Preacher Curl 1:2:2:1
55 x 8 (4 Sets)

B2: Rope Hammer Curl X:1:1:1
70 x 15 (4 Sets)

Post-Workout:

Ben n Jerry's Candy Bar Pie:

[jpfaherty]

How do you like the safety bar?

When will it be my turn to try

[The Solution]

How do you like the safety bar?

When will it be my turn to try

Different Center of Gravity, much harder than a regular back squat, but forces you to sit back.

[usawinston]

Different Center of Gravity, much harder than a regular back squat, but forces you to sit back.

difficult to balance or harder to lift the weight so you get less reps? Or both?

[TakedaShingen]

How do you like the safety bar?

When will it be my turn to try

Just a heads up...

On Black Friday, Black Widow Training Gear will be having Safety Squat Bars on sale for $250. That's nearly $125-$150 cheaper than any legit SS Bar out there.

Would be a nice piece to have...just sayin

I'm seriously contemplating one.

[dailob]

hey bob!

since you recently got tested for bf%, i was wondering if you could post up a pic? it can serve as a reference for the rest of us who are looking to determine how much they are in comparison to you?

it's ok if you dont, i mean... it's a lot to ask lol

[The Solution]

http://www.prweb.com/releases/2013/11/prweb11353614.htm
wait till you see the profile


Coming soon!!

difficult to balance or harder to lift the weight so you get less reps? Or both?

Both.. you wont squat as much as a backsquat. MUCH more difficult.

hey bob!

since you recently got tested for bf%, i was wondering if you could post up a pic? it can serve as a reference for the rest of us who are looking to determine how much they are in comparison to you?

it's ok if you dont, i mean... it's a lot to ask lol

i post pictures weekly on FB/Instagram

[usawinston]

[img]https://scontent-a-atl.xx.fbcdn.net/hphotos-ash3/1467253_10152135308657652_1302677673_n.jpg[mg]


http://www.prweb.com/releases/2013/11/prweb11353614.htm
wait till you see the profile


Coming soon!!




Both.. you wont squat as much as a backsquat. MUCH more difficult.



i post pictures weekly on FB/Instagram

[IMG]http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/null_zps0102aa9f.jpgMG]

[IMG]http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/null_zps0b2e780c.jpg[MG]

[IMG]http://i688.photobucket.com/albums/vv241/LayzieBone085/Pictures/null_zpsc074314f.jpg[MG]

Looking good!


Alpha Amino looks like something I'd buy. My current stash of watermelon xtend is getting low... Wonder what the Leu content is...

[Bnizzle163]

Alpha Amino is going to be off the chain!!

[jpfaherty]

New Amino...?